CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

100-m Row

10 Burpees

10 Plank Get-up Get-downs (https://youtu.be/hQC7NLnV–0)

5 Inchworms

AMRAP 5 min.

12 Days of Mobility – Day 12

1 round Short Ninja Flow (https://youtu.be/qy3h0tPgCKA)

2×5 Wall Slides (https://youtu.be/TVVW8SIA-XI)

3 min. Back Bridge (https://youtu.be/08El9A8rRLw), accumulated

4 Shoulder Shrugs in Handstand Hold (https://youtu.be/BNCkoAwqLlw)

5 reps Spicy Hip Stretch (https://youtu.be/X4i_RB0ALOk), each side

6 Plane Crash Victims (https://youtu.be/5Djx2-hBnHU), 3 each side (dynamic)

7 Downward Dogs to Cobra (https://youtu.be/RKuuNkajc40) and back

8 Lying ITWXY (https://youtu.be/ZSPMD6Wpkio)

9 Sit-ups to Pike + 9 Sit-ups to Straddle (https://youtu.be/e3jkJND3sCI)

10 Standing Shoulder Internal/External Rotations. (https://youtu.be/R2hskt1c2tI)

11 Cat and Camel Twerks

12 Steering Wheels, each direction

Workout Prep

Warm-up (No Measure)

Review the Press and Push Press

Press—Dip and Hold—Dip Drive Slow—Dip Drive Fast—Push Press

2 x 3 Strict Presses + 5 Push Presses

2 x 1 Strict Press + 5 Push Presses

* Increase the load each round.

Press (Weight)

1-1-1-1-1

Push Press (5-5-5-5-5)

Warm-up (No Measure)

Partially Loaded

DB Presses

5 x Max Set

DB Push Presses

5 x Max Set

* Use heaviest DBs you have

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